#teammatetuesday
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Strength Template: week two of first phase
Snatch from high blocks up to 5RM + 1×5@90%
Snatch deadlift 10RM+1×10@90%
Seated Good Mornings 4 x 10 Heavy
Pendlay Row 5 x 5 ; ascending
Bodyweight Strict Pullups – 4 sets of (-2); rest 3 min between
Weighted GHD Sitiups 5 x 10
***build on all from last week
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2018 Regionals: (2 session)
Weightlifting +
a. Power Snatch Ladder : 65% x 5, 70% x 4, 75% x 3, 80% x 2, 85% x 1; rest :90 and repeat
b. Snatch Grip Deadlift ; 10Heavy singles from 1” deficit, no hook , no straps
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Gymnastics:
W/ 10/7 lb vest
4 rds
5 Strict Pullups
15 c2b pull-ups
12’ (5 boxes stacked two high)( Dip Position hand walk (stack boxes two rows to where you can fit between it and hop up to top of dip position and walk yourself with hands down and back = 1rep)
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Conditioning:
A. EMOM x (til failure)
25 double unders + 2 TnG Power Cleans ; start at 155/108 climb by 10 lbs each time
B. EMOM x 16 minutes
Minute 1: Bike 22/17 calories
Minute 2: 40’ Farmers Carry (HEAVY)
C. Ski Erg Session
1. 8 x 15cal repeats all out – set the damper at around 5-6. Recovery is 3x the work interval. Track max calories for each repeat
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becomplete:
1. 50 UB Barbell Thrusters; Smooth efficient – not for time. Hands full on car and working efficiency and positioning
2. 5 rds, 20 banded face pulls + :20-:30 L Sit hold + 10 inverted scap squeezes + 5 hang single arm scap squeezes (hanging from rig)
3. GHD Barbell Row (parallel hold to ground) heavy 6-8 reps x 4 sets
4. Crossovery Symmetry + 15+ minutes of foam roll and lax ball work
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2019:
Regionals:
Weightlifting:
A. Snatch from high blocks up to 5RM + 1×5@90%
B. Snatch deadlift 10RM+1×10@90%
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Gymnastics:
5 rds
5 Weighted Strict Pull-ups
10 HEAVY Bent over barbell Rows
5 Weighted ring Dips
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Conditioning:
A. EMOM x (til failure)
25 double unders + 2 TnG Power Cleans ; start at 155/108 climb by 10 lbs each time
B.. EMOM x 16 minutes
Minute 1: Bike 22/17 calories
Minute 2: 40’ Farmers Carry (HEAVY)
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becomplete:
1. 50 UB Barbell Thrusters; Smooth efficient – not for time. Hands full on car and working efficiency and positioning
2. 5 rds, 20 banded face pulls + :20-:30 L Sit hold + 10 inverted scap squeezes + 5 hang single arm scap squeezes (hanging from rig)
3. GHD Barbell Row (parallel hold to ground) heavy 6-8 reps x 4 sets
4. Crossovery Symmetry + 15+ minutes of foam roll and lax ball work
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Performance:
a. Snatch deadlift 10RM+1×10@90%
b. 5 rds *focus as strength
5 Weighted Strict Pull-ups
15 c2b pull-ups
10 Weighted Strict ring Dips
c. EMOM x 12-16 minutes
Minute 1: Bike 20/15 calories
Minute 2: 40’ Farmers Carry (HEAVY)
d. becomplete:
1. 50 UB Barbell Thrusters; Smooth efficient – not for time. Hands full on car and working efficiency and positioning
2. 5 rds, 20 banded face pulls + :20-:30 L Sit hold + 10 inverted scap squeezes + 5 hang single arm scap squeezes (hanging from rig)
3. GHD Barbell Row (parallel hold to ground) heavy 6-8 reps x 4 sets
4. Crossovery Symmetry + 15+ minutes of foam roll and lax ball work